Monday, 21 November, 2016
WARM UP – MOBILITY
(10-12 mins)
Dynamic hamstrings/low back
—
Activation:
Single Leg G-mornings
Scap Pullups
Hollow Holds
WOD A
DEADLIFT X 5
WEIGHTED PULL-UP X 5
Alt. E90SECS x 10 sets (5 sets of each):
1) 5 Deadlifts @ 70-75% of 1RM
2) 5 Strict / Weighted Pullups – pro or sup
WOD B
BROKEN WINGS
5 Rounds for time:
15 KB Swings 32/24kg
15 Toes To Bar
30 Double Unders
—
-KB weight can be moderately heavy but make sure you can do a couple of rounds unbroken
-Scale TTB to 10 reps if you can’t get through 15 in 2-3 sets
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
15-20 KB Oblique Crunches each side
15-20 Banded Axe Chops/Oblique Twists each side
